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Hurt my elbow though and have only been able to go to the gym twice a week for the past few weeks. No improvements.

If you're trying to build strength in your bench, cut out the 10 lb. increment sets. Do your 135 lbs., and jump straight to 175-80 lbs. You'll waste less energy and put up 180 lbs. for more reps. There is no point in piddlying around with the weight that doesn't differ much. You're not going to gain any ground if you're not pushing yourself.

Here's an example of my bench scheme from last week (..I increase my "heavy" set weight by 5 lbs. every week):

135 lbs. (2 x 10 reps....warmup)

225 lbs. (2 x 10...light/moderate work set)

335 lbs. (2 x 5 reps....heavy)

275 lbs. (2 x 10 reps....moderate)

My previous 1RM in '07 was 345 lbs. Today I can probably put up 360 lbs. for one rep. I'm shooting for a 405 1RM! I weigh 185 lbs.

that's all pretty damn good at your weight dude. I'm hoping for 1 rep at 300 by sept 27th next year lol. My max now is probably 260 or so

Yeah thats really impressive. I've been getting 5 x 225, but my form is starting to really need focus... shaky legs and all. Can't go up in weight yet... Don't think some stabilizers are quite where the old quads are at the moment

One of my main problems with squatting high weight when i was younger was that when i would start to struggle, my reflex was to also use my arms to help, which is extremely counter productive, lol. I don't know if anybody else does this but it's something to watch for

If you're trying to build strength in your bench, cut out the 10 lb. increment sets. Do your 135 lbs., and jump straight to 175-80 lbs. You'll waste less energy and put up 180 lbs. for more reps. There is no point in piddlying around with the weight that doesn't differ much. You're not going to gain any ground if you're not pushing yourself.

Here's an example of my bench scheme from last week (..I increase my "heavy" set weight by 5 lbs. every week):

135 lbs. (2 x 10 reps....warmup)

225 lbs. (2 x 10...light/moderate work set)

335 lbs. (2 x 5 reps....heavy)

275 lbs. (2 x 10 reps....moderate)

My previous 1RM in '07 was 345 lbs. Today I can probably put up 360 lbs. for one rep. I'm shooting for a 405 1RM! I weigh 185 lbs.

One of my main problems with squatting high weight when i was younger was that when i would start to struggle, my reflex was to also use my arms to help, which is extremely counter productive, lol. I don't know if anybody else does this but it's something to watch for

Sent from my DROID RAZR using Bimmer App

You should have your lats engaged during a squat, which means that you squeeze the bar while simultaneously pushing on the bar. It helps brace the weight.

I'm squatting at 8am tomorrow because I'm still sore today from Tuesday lol

Do you back squat or just front squat? I actually watched that video you posted a while back about front squats being better for athletes. That guy has some good videos

BOTH! I back-squatted Wednesday and I'm still sore, but I did front squats today. I haven't consumed much food today, so I felt a bit weak. I didn't FS more than 260 lbs. today. I just didn't have the energy. It pisses me off a bit because I kept telling myself to eat but work got in the way. I'll go for 275 lbs. next week. I'm gunning for the big 315 on the FS! Only then will I feel satisfied. I would like to have my FS within 100 lbs. of my back squat.

P.S. Just because I'm low on calories, I'm eating the XL pizza AND a burger. Take THAT body!